22.01.24

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 Sets:

10 Box Step Ups

10 Side Planks Reach Throughs/Side

10 Squat Jumps

:20 Single Arm Plank Hold/Side

then..

1 Set:

5 DB Swings/Side

5 Box Jumps

5 DB Push Presses/ Side

5 Box Jumps

10 Alternating DB Snatches

10 Box Jumps

Accessory Work

DB Squat Snatch (Weight)

On a 8:00 Clock:

Build up to a 4-rep DB squat snatch/arm

Metcon

Metcon (Time)

EQUIPMENT:

For Time:

42-30-18

Alternating DB Snatches

21-15-9

Box Jumps

BODY WEIGHT (no equipment):

For Time:

42-30-18

Ground-To-Overhead

21-15-9

Box Jumps